Custom-Tailored Workout Routines

[Debater Slayer]

The idea for this thread is born from my recent search for a suitable sport/workout routine. I have multiple issues I have to work around when exercising:

- I have cubital tunnel syndrome, which is entrapment of the ulnar nerve around the elbow, in both arms and carpal tunnel syndrome in my dominant hand. This makes a variety of exercises such as pull-ups, push-ups, and lifting very painful and harmful in my case.

- I have mild scoliosis, so there are some stretching exercises and yoga poses I need to avoid as well.

- This one is the most recent issue I found out about: since I have high foot arches, running and specific leg/foot workouts are also medically unadvisable for me. I had severe tendinitis when I was in the army because I ran and did leg workouts before realizing my high foot arches were an issue.

What about you? Have you found a suitable workout routine that avoids straining your health issues while still being helpful?

 

[The Hammer]

What about you? Have you found a suitable workout routine that avoids straining your health issues while still being helpful?

Nope. I'm still trying to work that out so I can get back into a workout routine too. And it doesn't help that I keep finding new health issues to add.

 

[Debater Slayer]

Nope. I'm still trying to work that out so I can get back into a workout routine too. And it doesn't help that I keep finding new health issues to add.

I wish you the best of luck!

If you're inclined to share any of your health issues, I would be interested to read about how you navigate them in your attempt to find a suitable workout routine. I understand if you would rather keep them private, though. No pressure.

 

[JustGeorge]

I'm trying to put together something right now. Ever since I had Yudhi, my right hip rotates forward, and its very painful. I visit the chiropractor sometimes, and it helps, but it often slips out of place again. I'm compiling some different exercises, and am going to ask him which he recommends(I need to get in ASAP).

I know just going to PT would be the best in this case, but I can't find babysitters as frequently as I'd need them to engage in PT again.

 

[Debater Slayer]

I'm trying to put together something right now. Ever since I had Yudhi, my right hip rotates forward, and its very painful. I visit the chiropractor sometimes, and it helps, but it often slips out of place again. I'm compiling some different exercises, and am going to ask him which he recommends(I need to get in ASAP).

I know just going to PT would be the best in this case, but I can't find babysitters as frequently as I'd need them to engage in PT again.

Good luck with all of that! I can imagine physical pain being such a hassle considering how busy your life is.

 

[Subduction Zone]

Earlier this year I wore some shoes too long and wore them out walking. I ended up bruising my right heel. When I walk to the grocery store the reusable bag goes over the right shoulder too, and that may be why only the right side got hit.

I have had to cut down on walking, but can still do pushups and situps.

To the OP, can you do planks? I may have an exercise for you.

 

[ADigitalArtist]

Swimming is a great workout for me since my job is very physical but swimming doesn't inflame my joints. Since it's a lap pool amd kept pretty cool, it even works like a cold compress which is nice.
Good body balancer too. If you have a weak side and overuse your strong side, you hit a wall. So it forces you to up your weak side.

 

[Shaul]

I suggest swimming or other low skeletal impact activities. @ADigitalArtist beat me to posting that. For myself I have gotten back into running. I will add strength training soon with free weights. I also enjoy bicycling for recreation, not for exercise. But bicycling might work for you as a lower impact exercise if swimming isn’t an option. Where I live there is a council on aging that offers resources for seniors in finding appropriate health and fitness options. I hope there is one like that where you live.

 

[Debater Slayer]

Earlier this year I wore some shoes too long and wore them out walking. I ended up bruising my right heel. When I walk to the grocery store the reusable bag goes over the right shoulder too, and that may be why only the right side got hit.

I have had to cut down on walking, but can still do pushups and situps.

To the OP, can you do planks? I may have an exercise for you.

I hope you recover smoothly and quickly!

I tried planks in the army but had to stop because of nerve pain (which I assume was from the pressure on the elbows and forearms), so I also avoid them now. I'd still be interested to know what exercise you had in mind if you would like to share it, though.

 

[Debater Slayer]

I suggest swimming or other low skeletal impact activities. @ADigitalArtist beat me to posting that. For myself I have gotten back into running. I will add strength training soon with free weights. I also enjoy bicycling for recreation, not for exercise. But bicycling might work for you as a lower impact exercise if swimming isn’t an option. Where I live there is a council on aging that offers resources for seniors in finding appropriate health and fitness options. I hope there is one like that where you live.

I'm in my mid-late 20s, so I'd rather not seek aging advice just yet!

Thanks for the suggestions! Swimming does sound like a great option. I'm currently looking at nearby clubs and seeing which would suit me most. I might try bicycling too, but it's less practical than swimming in my case because I live in a big, very crowded city.

 

[Secret Chief]

I'm back into full-time work soon after many years of part-time and then (apparent but not permanent) retirement. So now I'm trying to work out how to continue going running 4 or 5 times a week. So far, I've only come up with cutting out sleep.
I only have to look at a sofa to put weight on so I need to sort this out.

 

[lewisnotmiller]

I had severe tendinitis when I was in the army because I ran and did leg workouts before realizing my high foot arches were an issue.

I play pretty high level basketball twice a week at 47 whilst dealing with Achilles tendonitis. This is pretty painful and has been reality for almost 6 months now.

Because of my upbringing, I mostly dealt with it by gritting my teeth. But because I have some level of intelligence, I also have undertaken a series of specific rehabilitive exercises, and changed shoes, which has helped.

 

[lewisnotmiller]

I'm back into full-time work soon after many years of part-time and then (apparent but not permanent) retirement. So now I'm trying to work out how to continue going running 4 or 5 times a week. So far, I've only come up with cutting out sleep.
I only have to look at a sofa to put weight on so I need to sort this out.

Sleep is important, but in truth, cutting it out to SOME degree is worth it if that's the only way to get some exercise in, for multiple reasons.

 

[lewisnotmiller]

Swimming is a great workout for me since my job is very physical but swimming doesn't inflame my joints. Since it's a lap pool amd kept pretty cool, it even works like a cold compress which is nice.
Good body balancer too. If you have a weak side and overuse your strong side, you hit a wall. So it forces you to up your weak side.

When I was younger and playing Aussie Rules, this was our go-to recovery session.
Good for fitness, cold water good for swelling or joint pain, almost no impact.

 

[lewisnotmiller]

Earlier this year I wore some shoes too long and wore them out walking. I ended up bruising my right heel. When I walk to the grocery store the reusable bag goes over the right shoulder too, and that may be why only the right side got hit.

I have had to cut down on walking, but can still do pushups and situps.

To the OP, can you do planks? I may have an exercise for you.

Bone bruising is a slow healer.

 

[Secret Chief]

Sleep is important, but in truth, cutting it out to SOME degree is worth it if that's the only way to get some exercise in, for multiple reasons.

But my pillow needs me!

 

[lewisnotmiller]

But my pillow needs me!

You're speaking to someone with a 19 month old. You can live without sleep. Kinda.

 

[Secret Chief]

You're speaking to someone with a 19 month old. You can live without sleep. Kinda.

Hey, I live in a house with two cats! They're like random alarm clocks.

 

[exchemist]

I'm trying to put together something right now. Ever since I had Yudhi, my right hip rotates forward, and its very painful. I visit the chiropractor sometimes, and it helps, but it often slips out of place again. I'm compiling some different exercises, and am going to ask him which he recommends(I need to get in ASAP).

I know just going to PT would be the best in this case, but I can't find babysitters as frequently as I'd need them to engage in PT again.

Hip rotates? Is that weak tendons in the sacroiliac joint or something? I have had some of that due to rowing (starting a leg drive when the boat was unbalanced, so that one joint was open). You should be able to get exercises for that from a physio. I found that step-ups seemed to help - even going up the stairs slowly, 2 at a time, in our 3 floor house. Also lying flat on the floor with knees up and slowly rocking the hips from side to side, through about 10-15 degrees from vertical.

But then I also found that some of what I had thought was due to the sacroiliac joint was actually lower vertebrae moving around a bit. For that I was given side planks to do - and that had a transformative effect.

But in your position I would see a physio, rather than a chiropractor, I think. I don't trust them. It is always worth seeing someone else if the first person doesn't sort it out.

 

[JustGeorge]

Hip rotates? Is that weak tendons in the sacroiliac joint or something? I have had some of that due to rowing (starting a leg drive when the boat was unbalanced, so that one joint was open). You should be able to get exercises for that from a physio. I found that step-ups seemed to help - even going up the stairs slowly, 2 at a time, in our 3 floor house. Also lying flat on the floor with knees up and slowly rocking the hips from side to side, through about 10-15 degrees from vertical.

But then I also found that some of what I had thought was due to the sacroiliac joint was actually lower vertebrae moving around a bit. For that I was given side planks to do - and that had a transformative effect.

But in your position I would see a physio, rather than a chiropractor, I think. I don't trust them. It is always worth seeing someone else if the first person doesn't sort it out.

I'll try the exercises you mention here. I can't say for sure what the problem is; actually, the chiropractor said if I came in for it again, he was going to do X-Rays.

I agree, physio would be best, but they want to usually see you multiple times a week(at the very least once per week), and I can neither bring the kids with, nor find anyone to watch them to that frequency. I'm stuck piecing together what I can with what I have to work with.

Perhaps I can find a witch doctor who would come to the house.